Amla

Amla, or Indian Gooseberry, is considered the “rejuvenator” of our health. It is a natural “sustainer” that helps us to fight the influence of negative elements in life such as the toxins, pollution, additives and preservatives in food, and allergens. It promotes health by boosting the powers of the immune system. 

Amla is the fruit of a plant, Phyllanthus Emblica Linn. It is a medium-sized tree that grows commonly in the sub-tropical mountainous parts of the South and Southeast Asian countries including India, Pakistan, Nepal, Thailand, Indonesia, China, Malaysia, and Bangladesh. 

The use of Amla dates back to more than 5000 years. It has been an integral part of Ayurveda, the traditional Indian medical system. It helps to promote good health, boost the immune system, and prevent diseases by rejuvenating and revitalizing the mind and body. Amla is also known by other names such as Bhumi Amla, Amlaki, Amalaka, Amlika, and Emblic. The nutritional content and the health benefits of this natural superfood are discussed beneath. 

The nutritional content of Amla  

Amla is considered the healthiest food owing to its high nutritional content. It contains powerful natural ingredients that provide a great support for enhancing health and fitness.  It offers a rich source of several essential vitamin and minerals including vitamin A, vitamin C, iron, potassium, magnesium, and calcium. Here is the list of nutrients present in one teaspoon of Amla powder:

• Calories: 8
• Total fats: 0
• Cholesterol: 0 grams
• Saturated fats: 0 grams
• Polyunsaturated fats: 0 grams
• Trans fats: 0 grams
• Monounsaturated fats: 1 gram
• Total carbohydrates: 4 grams
• Sodium: 8 Milligrams or 0.3% 
• Potassium: 24 Milligrams or 0.4% 
• Vitamin A: 160%
• Vitamin C: 720%
• Iron: 8%
• Dietary fibers: 3 grams

These values of the vitamin and mineral content are based on the recommended daily allowance. These numbers give away the secrets of the benefits of Amla. The rich content of vitamin C and an almost negligible content of fats make this herb a highly effective superfood you can have to stay fit and healthy.   

The phenolic and polyphenolic compounds present in Amla include Quercetin, Kaempferol, Gallic Acid, Geraniin, Ellagic acid and Isocorilagin.  These compounds are responsible for the strong antioxidant activity produced by Amla. The antioxidant value of Amla is very high. It can be described as 261,500 μ mol TE/100g in ORAC units.

The health benefits of Amla based on scientific investigations are as follow: 

Controls diabetes

Amla possesses strong anti-diabetic properties. It can reduce the blood sugar levels and prevent the complications of diabetes such as diabetic neuropathy, diabetic nephropathy, cataract, and retinopathies. 

Regular consumption of Amla powder mixed in water or honey can provide dramatic results for lowering blood sugar levels. 

The polyphenol present in Amla protect the body against the oxidative effect of high blood sugar. It also promotes the secretion of insulin, thus reducing the blood sugar.

Supports weight loss 

The primary benefits of Amla for the obese patients can be attributed to its ability to regulate the metabolism of fats in the body. It has the ability to raise the absorption of proteins, which results in an increase in the metabolic rate. It works by preventing the harmful effects of the hepatotoxic agents such as ethanol, carbon tetrachloride, and metals on the liver. This helps to promote the liver functions and enables it to metabolize fats more effectively. This can help you to lose weight in a shorter duration of time. 

Amla also increases the energy levels, and lean muscle mass. This helps the obese patients, who are on a low-calorie diet, to stick to their healthy habits without feeling tired or fatigued. 

Reduces hair fall 

Amla acts as a natural tonic for the hair. Both the oral consumption of Amla powder as well as the application of Amla oil to the scalp are effective in reducing hair fall. The antioxidant and adaptogenic effects of Amla help to slow down the premature greying of the hair. It also reduces dandruff, and improves the health of the scalp. 

It strengthens the hair follicles and increases the blood circulation to the scalp thus improving the hair growth. It acts as a natural conditioner and gives you soft and shiny locks. 

Improves the skin tone and texture

Amla acts as a natural anti-acing agent and improves the skin health. It delays the signs of aging and improves the skin tone. It provides a perfect radiant glow to the skin. It also reduces wrinkles and fine lines. It contains ample number of powerful antioxidants that prevent the skin damage from the ultraviolet radiation. 

The abundance of iron, folic acid, vitamin C, and other nutrients in Alma help to increase the blood flow into the superficial and deeper layers of the skin. This ensures that the skin cells receive more oxygen that directly improves the skin health.

Fights against heart disorders ( How it boost the level of good cholesterol ?)

Amla reduces the risk of heart diseases by preventing clogging in the arteries. It boosts the level of good cholesterol or HDL and reduces the level of bad cholesterol or LDL by improving the functions of the liver and protecting the liver cells against free radical damage. It ensures proper supply of blood to all parts of the body including the heart thus preventing heart attacks. It makes the heart strong and improves its functions. 

Reduces the risk of cancer

The rich content of antioxidants in Amla makes it an effective anti-cancer agent. Superoxide dismutase present in Amla reduces cell damage, and prevents cancerous changes in the healthy tissues. This helps to reduce the risk of cancer. 

Boosts Immunity

Amla offers a rich source of vitamins and antioxidants. It also contains tannins, which, when combined with polyphenols, produce a strong free radical scavenging effect. This improves the functions of the immune system and enables your body to fight infections more effectively. 

Improves eyesight 

Since Amla contains citric acid, it may worsen the symptoms of gastritis. The anti-diabetic effect of Amla is so strong that it can cause a very low blood sugar level. Hence, patients who have a tendency to develop Hypoglycemia should refrain from using Amla. Amla is safe for pregnant and breastfeeding women. 

What are the side effects and precautions associated with the use of Amla? 

Since Amla contains citric acid, it may worsen the symptoms of gastritis. The anti-diabetic effect of Amla is so strong that it can cause a very low blood sugar level. Hence, patients who have a tendency to develop Hypoglycemia should refrain from using Amla. Amla is safe for pregnant and breastfeeding women.

If you suffer from a poor eyesight or vision problemslike nearsightedness and farsightedness, you can benefit from using Amla powder or capsules. It prevents the loss of vision and also reduces the risk of cataract. 

Amla is a powerhouse of nourishment. It contains a high amount of vitamin C that plays a significant role in maintaining the retinal cells and promoting healthy capillaries in the eyes. This helps to improve the eyesight. 

It also protects the retina in the eye from oxidative stress. Hence, it is also effective in preventing the loss of eye vision caused due to macular degeneration. 

How to use Amla 

The beauty of Amla is you can use it in a variety of ways. You can simply consume the Amla powder mixed in water once or twice a day. If you do not like the tangy taste of Amla, you can mix the powder in a teaspoon of honey. This will reduce its tanginess and please your taste buds. 

Amla is also available in the forms of infusion, and capsules. You can use any form of this herb to avail its numerous health benefits. 

What are the side effects and precautions associated with the use of Amla? 

Amla can also be used to prepare a natural face pack. Amla powder can be mixed with honey and mashed pieces of papaya to make a paste. The paste can be applied to the face and allowed to stay for at least half an hour. You can wash it off thereafter. This will provide a remarkable glow to your skin and help you look younger. It will also reduce dark spots and pigmentation and provide a flawless, even tone to your skin.